Workout Routine for the Yard
Guest Writer: Kyrin Sowah
‘Tis the season of sweet treats! From pumpkin pies to candy canes, it nearly impossible to keep to your New Year’s weight-loss or workout resolution. With all the holiday prepping ahead, it may be difficult to fit a workout into your busy schedule. But don’t worry, if you have at least 10-20 minutes at home, you can complete a full body workout in the comfort of your own backyard. Here are some exercise routines and fitness tips to help burn off those Halloween treats.
Staying fit does not have to be as difficult as most think, you just have to know the fundamentals. The first tip and probably the most important, is to stick with it! Believe it or not many people who decide to get into shape do not succeed because either their routine was too hard to begin with and/or forfeit when they don’t see the results right away. So keep in mind when creating a routine, don't try to be an Olympian (at first) and don’t be discouraged with lack of results. Remember, Rome wasn't built in a day, and neither will that six pack.
This next tip is hydration. This may seem a bit obvious, but when it comes to burning calories, dehydration can actually slow down the fat burning process. Drinking lots of water has many benefits, one of them being crucial for weight management as well as digestion. Having said that, the average person should be drinking at least 10-15 glasses of water a day.
Now onto the fun stuff this exercise routines were created for those who have a busy schedule:
• Push-ups - 5-10 repetitions (reps) x 3 sets
• Jumping jacks - 20 reps x 4 sets
• Lunges - 15 reps for each leg x 2 sets
• Crunches - As many as you can until failure x 3 sets
• Squats 10 reps x 3 sets
• Run/jog in place for 1½ minutes.
• Squat jumps 6 reps x 3 sets*
• Toe touches 10 reps x 3 sets**
• Lunges 10 reps x 3 sets
• Planks 30 second holds***
*Squat jumps: Perform a squat until legs are at 90 degrees, extend legs with a jump.
**Toe-touches: Lay on back and extend legs upward (as straight as possible). With straight arms reach for toes.
***Planks: From a push-up position, lay on forearms and toes. Make sure your body is in a straight line.
Give this schedule a try during the week days:
Monday: Routine #1
Tuesday: Rest and hydrate
Wednesday: Routine #2
Thursday: Rest and hydrate
Friday: Routine #1